Waffle vs. Flank steak — In-Depth Nutrition Comparison
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A recap on differences between waffle and flank steak
- Waffle is higher in selenium, calcium, vitamin B2, vitamin B1, and manganese, yet flank steak is higher in vitamin B12, vitamin B6, zinc, and vitamin B3.
- Flank steak covers your daily vitamin B12 needs 58% more than waffle.
- Waffle contains 29 times more manganese than flank steak. While waffle contains 0.265mg of manganese, flank steak contains only 0.009mg.
- The amount of sodium in flank steak is lower.
- The glycemic index of flank steak is lower.
Food varieties used in this article are Waffles, plain, prepared from recipe and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +1175% |
| Contains more IronIron | +32.8% |
| Contains more ManganeseManganese | +2844.4% |
| Contains more SeleniumSelenium | +57.1% |
| Contains more MagnesiumMagnesium | +21.1% |
| Contains more PotassiumPotassium | +113.2% |
| Contains more CopperCopper | +32.3% |
| Contains more ZincZinc | +620.6% |
| Contains more PhosphorusPhosphorus | +10.5% |
| Contains less SodiumSodium | -89% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +250.7% |
| Contains more Vitamin B2Vitamin B2 | +160.9% |
| Contains more FolateFolate | +411.1% |
| Contains more Vitamin B3Vitamin B3 | +255.2% |
| Contains more Vitamin B5Vitamin B5 | +12.4% |
| Contains more Vitamin B6Vitamin B6 | +933.9% |
| Contains more Vitamin B12Vitamin B12 | +552% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.25µg | 1.63µg | 58% |
| Polyunsaturated fat | 6.785g | 0.322g | 43% |
| Vitamin B6 | 0.056mg | 0.579mg | 40% |
| Protein | 7.9g | 27.66g | 40% |
| Zinc | 0.68mg | 4.9mg | 38% |
| Vitamin B3 | 2.073mg | 7.363mg | 33% |
| Selenium | 46.2µg | 29.4µg | 31% |
| Calcium | 255mg | 20mg | 24% |
| Sodium | 511mg | 56mg | 20% |
| Choline | 105.4mg | 19% | |
| Vitamin B2 | 0.347mg | 0.133mg | 16% |
| Vitamin B1 | 0.263mg | 0.075mg | 16% |
| Carbs | 32.9g | 0g | 11% |
| Manganese | 0.265mg | 0.009mg | 11% |
| Folate | 46µg | 9µg | 9% |
| Fats | 14.1g | 8.23g | 9% |
| Iron | 2.31mg | 1.74mg | 7% |
| Vitamin A | 65µg | 0µg | 7% |
| Calories | 291kcal | 192kcal | 5% |
| Potassium | 159mg | 339mg | 5% |
| Vitamin E | 0.38mg | 3% | |
| Cholesterol | 69mg | 79mg | 3% |
| Phosphorus | 190mg | 210mg | 3% |
| Copper | 0.062mg | 0.082mg | 2% |
| Saturated fat | 2.866g | 3.395g | 2% |
| Monounsaturated fat | 3.521g | 3.317g | 1% |
| Vitamin B5 | 0.485mg | 0.545mg | 1% |
| Magnesium | 19mg | 23mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 32.9g | 0g | N/A |
| Tryptophan | 0.099mg | 0.182mg | 0% |
| Threonine | 0.289mg | 1.105mg | 0% |
| Isoleucine | 0.362mg | 1.259mg | 0% |
| Leucine | 0.63mg | 2.201mg | 0% |
| Lysine | 0.384mg | 2.338mg | 0% |
| Methionine | 0.179mg | 0.72mg | 0% |
| Phenylalanine | 0.395mg | 1.093mg | 0% |
| Valine | 0.409mg | 1.372mg | 0% |
| Histidine | 0.187mg | 0.883mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.006g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +71.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-5266.7% |
| Contains more ProteinProtein | +250.1% |
| Contains more WaterWater | +52.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -15.6% |
| Contains more Poly. FatPolyunsaturated fat | +2007.1% |
~equal in
Monounsaturated fat
~3.317g
